19 Nov Lab Rat – Off Season Week 1

I recently competed in the RPS Chalk & Iron September 28th where I tied my best total of 1653.4 lbs (squat – 633.8 lbs, bench 435.4 x lbs. deadlift – 584.2 lbs) at a bodyweight of 241.6 lbs vs. 268 lbs.  I’m currently in an off-season with plans for a February meet.

I’ve been training since my last update however from a layout standpoint it almost appears like I’ve been just going through the motions.  I’ve kept all the main movements in the 5 rep range and increased the weight slightly every week.  Brian has been doing 3 week mini cycles to work around travel which sounded like a great idea as I’m leaving the 26th for London.  This week marks the start of a 3 week mini cycle then I’ll take an extended deload while in the UK and come back to pre-contest training for a meet February 17th with a few members of Team Samson.

Squat / Deadlift – Saturday November 11, 2017

As always the warm up started with the McGill Big 3 followed by a few sets with an empty bar.  I stayed within a 7 RPE for my squat work however bumped it a tad higher for deadlifts.  This wasn’t intentional, I was just following Brian.  Stupid move, I know.

Squat (safety squat bar)

• 2 x 5 w/ 155
• 2 x 5 w/ 245
• 295 x 3
• 335 x 3
• 2 x 3 w/ 385

Deadlift (2″ block)

• 2 x 3 w/ 335
• 425 x 3
• 475 x 3
• 515 x 3

Stir the Pot – 100

Bench – Monday November 13, 2017

Brian received a size smaller bench shirt that Stan and Clint helped break in.  For as much as I dislike benching in a shirt part of me also finds it intriguing and I’ve actually got the idea of doing an equipped bench only meet at some point in the semi near future.  With that said after I did my main movements I decided to jump in the shirt and take a few sets.  Always a good time.

Bench

• 2 x 5 w/ 135
• 2 x 3 w/ 225
• 2 x 3 w/ 275
• 2 x 3 w/ 315

Close grip bench – 3 x 8 w/ 315

Bench (shirt break in)

• 410 x 3 (4board)
• 460 x 3 (3board)
• 500 x 2 (2 board)

Back / Leg Accessory Day – November 15, 2017

McGill Big 3 – couple rounds

Piston Belt Squat – 3 x 8

Goblet Squat – 3 x 8

Paused Barbell Row – 4 x 8

Barbell Shrug – 4 x 12

D/B row x 10 and D/B shrug x 10 – 3 rounds

Lat Pulldown – 4 x 12

Stir the pot – 160

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Jason Kowalewski

Jason Kowalewski is an up and coming raw powerlifter residing in Jacksonville, Florida where he trains with Team Samson. In his younger years he was a “gear head” who built his first drag car before obtaining a driver’s license. Within the last 6 years his primary focus has shifted from motorsports to powerlifting. Jason began training under Brian’s tutelage in February 2013. He was actually one of the initial test subjects, hence the name Lab Rat. Since then he has seen significant improvements on all lifts with his commitment to Brian and the 10/20/Life methodology. To date his best total is 1653.4lbs via 633.8lb squat, 435.4lb bench and 584.9lb deadlift at 242lbs.

Latest posts by Jason Kowalewski (see all)

• Lab Rat – Chasing a 600lb Bench - January 30, 2018
• Lab Rat – Back to the Off-Season - January 20, 2018
• Lab Rat – Pulling Out.. of the meet - January 13, 2018